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Published April 30, 2021 after Gina
7 days free and flexible Weight loss meal plan include breakfast, lunch with dinner And shopping list. menu Including macros and WW points.
7-day healthy meal plan
Why does everyone have to plan their diet?
A meal plan is a great way to plan meals for the next week. You can also save time and money in the supermarket! Of course, planning ahead can help you achieve your goals!
About meal plans
If you are new to my diet plan, I have been sharing these free 7-day flexible healthy diet plans (you can check my previous Meal plan Here) as a guide, there is enough swing space for you to add more food, coffee, drinks, fruits, snacks, desserts, wine, etc.Or change the recipe to your favorite meal, you can search recipe Of course index. Your goal should be about 1500 cards per day*.
There is also a precise, organized grocery list, which will make grocery shopping so easy and easy. Save you money and time. You can reduce the number of meals, reduce wasted food, and have everything you need to help you stay on track.
Finally, if you are on Facebook, please join me Skinnytaste Facebook community Everyone can share photos of recipes they have made, you can join Here. I like all the ideas that everyone shares!If you want to Email list, you could Subscribe here Let you never miss the meal plan!
Also, if you don’t have Lean Meal Plan, Now is the perfect time to organize the 2020 party! There was a printing error last year, but now it’s perfect!you could Order here!
detail:
Breakfast and lunch from Monday to Friday are designed to dine for one person, while dinner and all meals on Saturday and Sunday are designed to accommodate a family of four. Some recipes can use leftover food for dinner the next day or lunch the next day. Although we truly believe that there is no one size that fits all meal plans, we did our best to come up with something that appeals to a wide range of people. Everything is friendly to the smart watch. I have provided an updated WW Blue SP for convenience. You can exchange any recipes you want at any time, or just use it as inspiration!
The grocery store list is comprehensive and includes everything you need for all the meals in your plan. I even included brand recommendations for products I often like and use. Cross check your cabinets, because you will notice that I use a lot of condiments a lot, so you may already have a lot of condiments.
Last but not least, this meal plan is flexible and realistic.Have Abundant A room with cocktails, healthy snacks, desserts and dinners. And, if necessary, you can move some content to make it fit your plan. If you are using these plans, please let me know, it will help me decide whether to continue sharing them!
Monday (5/3)
B: Delicious cheese bowl (3B 3G 3P)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3B 5G 3P) and whole grain rolls (3B 3G 3P)
D: Macaroni and Arugula Salad with Sun-Dried Tomatoes (7B 9G 7P)
Total: WW points 16B 20G 16P, calories 821 *
Tuesday (5/4)
B: Avocado toast with sunny side egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) More than 2 cups of chopped lettuce (0B 0G 0P)
D: Turkey Minced Meat (5B 5G 5P) more than 3/4 cup of brown rice (5B 5G 0P) and Quick cabbage salad (2B 2G 2P)
Total: WW points 16B 26G 11P, 1,039 calories *
Wednesday (5/5)
B: Delicious cheese bowl (3B 3G 3P)
L: Chickpea Tuna Salad (0B 8G 0P) More than 2 cups of chopped lettuce (0B 0G 0P)
D: Air Fryer Bacon Wrapped Pork Tenderloin (3B 3G 3P) and Mashed sweet potatoes (6B 6G 2P)
Total: WW points 12B 20G 8P, calories 853 *
Thursday (5/6)
B: Avocado toast with sunny side egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Avocado Egg Salad and Salmon Sandwich (½ formula) (4B 6G 4P) and ¼ cup of almonds (5B 5G 5P)
D: 2 Sausage Stuffed Zucchini Boat (9B 9G 7P) and a green salad** (1B 1G 1P)
Total: WW points 23B 27G 21P, 1,086 calories *
Friday (5/7)
B: Delicious cheese bowl (3B 3G 3P)
L: Avocado Egg Salad and Salmon Sandwich (½ formula) (4B 6G 4P) and ¼ cup of almonds (5B 5G 5P)
D: Grilled Shrimp Avocado, Fennel and Orange Salad (4B 6G 4P) and whole grain rolls (3B 3G 3P)
Total: WW points 19B 23G 19P, calories 1,001 *
Saturday (5/8)
B: Smoked salmon breakfast bread (6B 7G 6P)
L: Farro salad with feta, cucumber and sun-dried tomatoes (6B 6G 2P) with grilled shrimp# (0B 2G 0P)
D: Order!
Total: WW points 12B 15G 8P, calories 608 *
Sunday (5/9)
B: Spanish Tortilla and Pimenton Aioli (5B 7G 3P) and orange (0B 0G 0P)
L: Perfect air fried chicken breasts (0B 3G 0P) and Strawberry and Gorgonzola Salad with Poppy Seed Dressing
(6B 6G 6P)
D: Lamb chops (4B 4G 4P) and Chopped Feta Salad (5B 5G 5P)
Total: WW points 20B 25G 18P, calories 1,094 *
*This is just a guide, women’s daily goal should be around 1500 calories. This is a useful calculator to estimate your calorie needs. I have set aside a lot of swing space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**The green salad includes 6 cups of mixed vegetables, 2 scallions, ½ cup each: tomatoes, cucumbers, carrots, chickpeas and ¼ cup of light vinaigrette.
# Grill an extra pound of shrimp at lunch on Saturday.
shopping list
produce
- 6 medium plus 1 large navel orange
- 3 medium lemons
- 1 (1 pound) container of fresh strawberries
- 1 small (5 ounces) plus 1 medium (6 ounces) Hass avocado
- 3 Persian (mini) cucumbers
- 1 medium cucumber
- 1 medium English cucumber
- 2 pounds (4 medium) zucchini
- 3 medium red bell peppers
- 1 small carrot
- ½ pound asparagus
- 1 small bulb fennel
- 1½ lb (4 medium) Yukon Gold Potatoes
- 2 pounds (3 medium) long thin sweet potatoes
- 1 scallion
- 1 medium head garlic
- 1 medium green onion
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh Italian cilantro or mint
- 1 small bunch/container fresh thyme
- 1 small bunch coriander (optional, for Picadillo)
- ½ small head of white or green cabbage
- 1 medium plus 1 large head romaine lettuce
- 1 (1 lb) bag / clamshell type mixed baby vegetables
- 1 (5 oz) bag/flip-top baby arugula
- 1 dried pint cherry or grape tomatoes
- 2 medium vine ripe tomatoes
- 1 large steak tomato
- 2 small red onions
- 1 medium plus 1 large yellow onion
Meat, poultry and fish
- 1 1/3 pounds 93% lean turkey
- 1 (1½ pound) pork tenderloin
- 1 package center cut bacon
- 14 ounces Italian chicken sausage (I like Al Fresco or Premio)
- 2 pounds peeled and peeled prawns
- 6 ounces thinly sliced smoked salmon (smoked salmon)
- 1½ pound boneless, skinless chicken breast
- 28 ounces (8) lamb chops
cereals*
- 1 package small whole wheat bread rolls (I like Martin’s)
- 1 small loaf sliced whole wheat bread
- 1 small package of brown rice (or 3 cups of pre-cooked)
- 1 small package general purpose unbleached or white whole wheat flour
- 1 package macaroni
- 1 small package pearl farro
Condiments and spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or take a mixed Mr)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh pepper)
- Red wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Zaatal
- Poppy seed
- honey
- chili
- Smoked paprika
- Dried coriander
- Onion powder
- Garlic powder
- Regular or light mayonnaise
- All bagel seasonings (or Make your own ingredients)
- Light oil and vinegar sauce (or use the ingredients in the list to make your own)
- Dijon mustard
- Bay leaf
- Cumin
- Hot sauce (optional, for avocado toast)
Dairy products and other refrigerated items
- 1 dozen large eggs
- 1 (32 oz) tub low-fat cheese
- 1 small piece of feta cheese
- 1 small wedge or container gorgonzola cheese
- 1 small box of unsalted butter
- 1 medium wedge of fresh Parmesan cheese
- 1 (8 ounces) low-fat cream cheese
- 1 (8 ounce) bag shredded nonfat mozzarella cheese
- 1 (17.5 oz) container of plain nonfat Greek yogurt (I like Fage or Stonyfield Farms)
Canned and canned
- 2 cans (15 ounces) chickpeas
- 1 (6 ounces) can albacore tuna in water
- 1 small canned capers
- 1 small jar of sun-dried tomatoes
- 1 small can of pitted green Spanish pitted olives
- 1 can (8 ounces) tomato paste
- 1 can of marinara (or Make your own ingredients)
- 1 (14.5 oz) can low-sodium chicken or vegetable broth
Miscellaneous dry goods
- 1 small package of roasted pistachios in shell (if you buy from the bulk bin, you need 3 tablespoons)
- baking powder
- 1 small package of raw almonds (if you buy from the bulk bin, you need ½ cup)
- 1 small package of almonds (¼ cup if purchased from bulk bins)
Non-food
*If needed, you can buy gluten for free
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